now i'm completely new to lifting/working out etc but here is my program that i've just started
Day 1

Bench - 110lb

Lateral pull down - 120lb

Seated Row - 105lb

Dumb Incline press - 38lb each

Tricep pull down - 88lb

hammer curls - 22lb each

Dumb shoulder press - 27lb each

Day 2

Leg Press - 265lb

calf raises - 265lb

leg curls - 119lb

leg raises - 119lb

* all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the day

day 3 is a rest day (and sometimes i have day 4 is a rest day too.)
i start each session with a 1km jog to the gym, then 5 minutes sprint on a cycle machine to warm me up.
day 2 i do a series of crunches, reverse crunches and swiss ball exercises for my abs.

yea, i was going to carry on with it for another few weeks before i try cutting down the reps to 4 sets of 7-8 reps with heavier weights

why do you say cut out the arm work? any stuff in particular i shouldn't be doing? bear in mind that i've already got an issue with my forearms fatigueing before i feel i get a decent workout for the chest/shoulder stuff.

cheers, that makes sense, but i think this early in the game i'll make gians fairly quickly with any semi-decent plan, so i'll stick with this one and when i start to slow down in my gains/get stagnant, i'll switch to something more like yours, to break the monotony.

* all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the day

day 3 is a rest day (and sometimes i have day 4 is a rest day too.)
i start each session with a 1km jog to the gym, then 5 minutes sprint on a cycle machine to warm me up.
day 2 i do a series of crunches, reverse crunches and swiss ball exercises for my abs.

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